Your back has to take a lot of strain during your lifetime and some of it comes from lifting and carrying heavy objects. Sometimes, when you are at work or as part of your daily activities, and sometimes without realising it, you need to move a heavy object. If you don’t do it correctly you may hurt yourself, with painful consequences.

Here is the information you need to pick up and carry heavy items without hurting yourself

• Firstly, decide whether you are capable of lifting the object or whether it is too heavy for you. Even if you pick it up and carry it correctly, if it’s too heavy for you, you are going to hurt yourself. Ask for help and don’t be a martyr.
• Check whether the item has handles, or something you can grip easily, and consider whether it is on the floor or on a raised surface. It is also important to think about whether it is soft or hard, whether it has any grooves in it, if it is dirty or if it is bulkier than it is heavy. Sometimes, an object that is difficult to lift can cause more harm than a heavy object that is easier to pick up and carry.
• Position yourself close to the object with your legs apart, at least at hip width. It is important to stand firmly on the floor so as not to lose your balance.
• Keep your back straight, your shoulders back and your hips tilted slightly forward. Bend your knees in front of the object to pick it up.
• Hold the object firmly and tilt slightly backwards without bending the back. Keep your shoulders back to ensure that you stay upright.

• Push up with your legs, particularly the quadriceps, which are your strongest muscles, and stretch the knees while lifting the object from the floor.
• Keep your arms as close as possible to your body.
• Keep your back straight as you walk.

• Of the object is on a table or shelf, for example, rather than on the floor, there is no need to bend your knees, just your hips. Stretch out your arms to grasp the object. Your back should not have to bear the weight, only your arms, and once in the area, your lower body (the hips and legs).
• Avoid picking up heavy objects while wearing high heels. It will interfere with your stability and there is a risk that you will fall over.
• Contract your abdominal muscles when lifting a heavy object to protect the lumbar region.
• If the object is high up meaning you need to lift your arms above your head to reach it, use a stepladder or a stool.
• If the object is too heavy to lift and you are going to slide it along, do this by supporting your back against it and then pushing with your legs. If you push with your arms you will strain your back and only achieve half the force.
• If using a trolley with wheels, pushing is better than pulling. Keep your back straight and your head high.

• Do not jerk or pull suddenly. Always use deliberate, steady movements.
• Use equipment to help you whenever you can. A trolley, a rucksack, a cart…
• If you are going to carry a lot of weight in your rucksack, try to keep the load below ten kilos. No more than 15% of your weight. Spread the load so that the heavy items are in the centre and the lighter objects are around them. Do not carry the rucksack on one side. Always attach both sides. Keep the rucksack close to the back, tightening the straps correctly. If there is a horizontal strap for the waist or chest, fasten that too. The weight should be in the centre of the back. If it is any lower, you may strain the lumbar region and injure yourself.

Ask for help if you cannot manage on your own and make as many journeys as necessary instead of trying to carry everything at the same time. If you try to lift too much, you'll hurt yourself.

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